Two key factors when it comes to exercise are consistency and increasing the intensity of your workout. You also need to burn more calories than you take in. Running and jumping rope are both effective forms of exercise for weight loss. Different methods, durations, and frequencies can add variety to each exercise making boredom less likely.
Step 1
Run in the morning and jump rope at night. Splitting up your routine can help keep your metabolism high throughout the day, which can lead to more calories burned. Try a 20 to 30 minute jog in the morning and then finish your day with a 20 to 30 minute jump rope session. The amount of time you need to exercise to lose weight depends on your size and your fitness level. According to MayoClinic.com, 30 minutes of physical activity daily is a good general goal for everyone; however, if you want to lose weight, you may need to increase your activity even more.
Step 2
Train in intervals. Interval training helps you burn more calories in a shorter amount of time leading, to faster weight loss. Instead of going for a 20 to 30 minute run every day, throw in an interval session every other day. Try running 40 yards as fast as you can, 10 times. With jump roping, you can do 30-second bursts, going as fast as you can for half a minute and then resting for half a minute. Do this for 20 minutes.
Step 3
Run and jump rope in one exercise session. This is an intense way to train. Combining the two workouts gets your upper body more involved and raises the amount of calories you can burn in one session. Try going for a run with a jump rope in hand. Stop every two minutes and do a set of 10 jumps. Do this until you’ve done 100 jumps. Increase the number of jumps as your cardio rate improves.
Tips and Warnings
- If you are prone to shine splints try jumping rope on a softer surface like grass or sand. Log your exercise. Keeping track of your exercise patterns and times can help you increase intensity as needed, preventing any weight loss plateaus.
- Consult your doctor prior to engaging in any exercise routine. Always wear adequately padded shoes. Running and jumping rope can be stressful on the bones of your legs and can cause shin splints or other foot injuries. Try not to jump into interval training until you’ve given your body and cardio level time to get stronger. Beginning interval training too quickly can lead to injury or make you feel sick during your workouts.
Things You'll Need
- Jump Rope
- Water Bottle
- Towel
References
- "ACSM’s Resources for the Personal Trainer”; American College of Sports Medicine; 2010
- “Lifestyle and Weight Management Consultant Manual”; American Council on Exercise; 2008
- MayoClinic.com; Exercise for weight loss, December 2009
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